Weighted tricep dips are a challenging upper body exercise that primarily targets the triceps, with additional activation of the chest and shoulders. Adding weight increases the intensity and requires greater strength and stability compared to bodyweight dips.
Quick Facts
How to Do Weighted Tricep Dips
Follow these step-by-step instructions to perform Weighted Tricep Dips with proper form and technique.
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the front of the bench with your legs extended in front of you.
- Keep your back close to the bench and your elbows slightly bent.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Weighted Tricep Dips targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Weighted Tricep Dips
Incorporating Weighted Tricep Dips into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Weighted Tricep Dips directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
- Functional Strength: Strength exercises like Weighted Tricep Dips build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Weighted Tricep Dips safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Weighted Tricep Dips, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Weighted Tricep Dips, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.